Garam Masala Baked Acorn Squash - Stuffed With Cranberry Rice

Course:
Main Course, Side Dish

Cuisine:
Indian, Western

Prep Time:10minutes

Cook Time:45minutes

Total Time:45minutes

Servings:4people

Calories:568kcal

Author:Jeanette Whitten

Stuffed acorn squash presents well at any family gathering or dinner party, such as Thanksgiving, Christmas and Easter. The warm, peppery and sweet seasonings pair perfectly with fall and winter weather.

I can't over-emphasize how easy this dish is to make, but makes you look like a fairly accomplished cook. As long as you have time to cook rice, it will come together 5 minutes after the rice is done.

This vegan no-fat version has dried cranberries, rice, spinach and optionally black beans, so it can easily serve as your entire meal.

Instructions

Preheat oven to 400F

Add rice, water, salt, garam masala and cranberries to a pot on high heat. Bring to a boil, immediately reduce to low simmer, and cook for 45 minutes, or as per rice package instructions. Check and stir often, to prevent the cranberries from burning. If the rice is not soft once the water is gone, add more water and cook longer. The dried cranberries can absorb liquid the rice needs.

Break stem off acorn squashes (if there is one). Cut in halves. Scoop out the seeds and strings. Sprinkle with pepper and salt, place cut side down on a baking sheet and bake for 30 - 45 minutes (timing will depend on the size of the squash).

Once the rice is done, turn off the heat. Stir chopped spinach into the rice so it 'melts'.

If using, drain and rinse black beans, add to rice mixture. Let sit for a few minutes to warm the beans.

Once done, remove acorn squash from the oven. The squash should be soft all the way through.

Spoon spinach, black bean, cranberry, rice mixture into squash, you should be able to pile it quite high, serve warm.

Cornmeal polenta is faster than pasta, easier than potatoes, speedier than quinoa, quicker than rice, and seriously lip smacking good.

If you do know how to make polenta, then you probably agree, making creamy vegan cornmeal polenta is really easy, and naturally tastes great as a no-oil gluten-free whole-grain plant-based quick easy vegan side-dish.

Feeding Vegan Children – Skip the Green Bits

My kids were disappointed that the polenta had the seasonings, and the green bits of zucchini skin.

If you are feeding vegan children who are picky about mixed in green things, like mine, I would suggest you peel the zucchini and make the polenta with just salt, pull the kids portions out, then quickly add remaining seasonings for the non picky eaters. Serve broccoli or something else green on the side, full transparency kids.

Fast

I say quickly, because cornmeal thickens up real fast in boiling water, I was very surprised, and pleased by this. It is why I suggest adding the spices before the cornmeal in the recipe below, otherwise it is tricky to stir them into the thickness.

I ended up with lumps, and discovered they are very tasty, so don’t worry about those. What a great easy carb for a supper on a busy night. Polenta weekly from now on?!

Mmmmm Kind of Texture

The polenta is such a comforting texture when it is warm, like thick porridge, but more smooth, sophisticated, and appropriate for dinner.

Is this what grits are? I really don’t know.

As soon as I find out, I will share my knowledge with you, it’s my mission.

To make vegan families the norm.

FODMAP rating – low FODMAP. For people with IBS, no onions in this dish, and cornmeal is low fodmap, yay!

Vegan Italian Cornmeal Zucchini Polenta - 15 minutes - Fat-free

Course:
Side Dish

Cuisine:
Italian

Prep Time:5minutes

Cook Time:15minutes

Total Time:15minutes

Servings:6servings

Calories:232kcal

Author:Jeanette Whitten

Take water, a bag of cornmeal, a zucchini, oregano, rosemary, salt and pepper and turn it into a filling, lip smacking, yummy, warm, vegan comfort food, that comes together so fast and tastes wonderful.

Use a food processor to prepare the zucchini, peel it first if serving picky children, throw it in some boiling water with the seasonings, add cornmeal, stir and wait 5 minutes for the cornmeal to cook.

Very simple. Very cozy. Very smooth and full of taste.

Great recipe to try on a night you are running late and looking for a fast, easy, simple, vegan carb/starch side-dish for your supper.

Ingredients

3cupswater

6.5cupszucchiniapproximate, shredded in food processor, or grated. One large zucchini.

Instructions

Grate or food process zucchini. Peel first if serving to picky children, or picky adults. Add zucchini and water to a large saucepan, stir to combine and bring to a boil.

Add salt, pepper, oregano, rosemary, and nutritional yeast, if using.

With water / zucchini and spices bubbling, add cornmeal in a thin stream, stirring with a wooden spoon to incorporate.

Turn heat to low. Keep stirring over low heat for at least 5 minutes as the cornmeal cooks and loses it's raw taste. It thickens into polenta very quickly, which is why it is important to have the seasonings in the liquid before the cornmeal. Otherwise it is tricky to stir it all together.

After the cornmeal has been cooking, it should get thick, turn off heat, let it sit 5 more minutes, then it should be ready to serve. The longer the polenta sits, the thicker it will get and the herbs will mellow out. Oregano can be quite strong, I find it tastes better the longer it sits, and is really nice as leftovers.

Snip green onions or chives overtop when serving, some people like this with freshly squeezed lemon as well, or cranberry sauce.

Recipe Notes

Stir in black beans before serving if you are looking to add a vegan protein.

Serving ideas, with:

carrots sautéed in water, add spinach and fresh dill when carrots are almost done.

kidney beans or chickpeas and canned mushrooms microwaved in a steamer dish, seasoned with cumin or chili powder and freshly squeezed lemon.

Put it on rice, quinoa, or other grains with some greens, like a bed of spinach. No-oil needed, it’s fat-free but full of natural omega fats to keep your body glowing.

Also try smashing this green spread on toast or as a filling in a lettuce wrap.

Hard to go wrong, and very easy to go right, with avocado and edamame, some frozen peas, and optionally green tomatoes.

Create yourself a super vegan creamy mixture and delight.

FODMAP rating – medium low amount of FODMAPS. Monash recommends eating less than 1/4 cup of chickpeas, and less than 1/4 cup of thawed peas in a sitting. If you proportion more grains and spinach and less of the filling, IBS sufferers should be able to enjoy this recipe.

Instructions

Add water to a 5 cup or larger microwave safe bowl that is large enough to handle a hand blender. I use a glass Pampered Chef 4 cup batter bowl because it has a rim to prevent boil-overs, a lid for storing, and a spout.

Whisk in the cornstarch, poultry seasoning, salt, optional onion powder, optional nutritional yeast, and pepper so there are no lumps in the water.

Microwave for 2 minutes, whisk to combine well, microwave for 2 more minutes, whisk. Your gravy should be fairly thick at this point. Microwave longer if it isn't yet in one minute increments. Microwave power varies.

Stir in 1 1/2 cans (770ml) of the drained lentils, reserve 1/2 can of lentils. Blend with a hand blender until smooth. Taste and adjust seasonings to your preference.

If you have a large enough bowl, stir half of the set-aside lentils right into the gravy. I like to reserve some plain lentils for anyone (small daughter!) who declines gravy, so they can still have lentils.

Microwave 1 minute, stir and test the temperature.

Add gravy to a gravy boat, and serve hot. Spoon reserved lentils on or beside the mashed potatoes, people can pour gravy over top.

Recipe Notes

Customize your gravy by trying other dried powdered herb combinations. All of these can produce delicious results:

Spoon the lentils onto or near your mashed potatoes, and pour hot gravy overtop. goes great with steamed vegetables - like broccoli and carrots, brussels sprouts, with a cob of corn as well as something green. It's been a real hit.

Stir leftover lentils into the gravy for the next day.

Nutrition Facts

Fat-free Vegan Lentil Gravy in 10 minutes

Amount Per Serving (1 / 7th of recipe)

Calories 194

% Daily Value*

Sodium 172mg7%

Potassium 598mg17%

Total Carbohydrates 34g11%

Dietary Fiber 12g48%

Sugars 2g

Protein 14g28%

Vitamin A0.3%

Vitamin C2.9%

Calcium3.2%

Iron29.7%

* Percent Daily Values are based on a 2000 calorie diet.

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Cranberry Apple Coleslaw

Course:
Salad

Cuisine:
High Fibre

Prep Time:15minutes

Total Time:15minutes

Servings:8servings

Calories:105kcal

Author:Jeanette Whitten

Apples, carrots, celery, cranberries, and cabbage are beautiful to look at and are a wonderful combination as well. Making coleslaw in the food processor is so fast and easy. Only 100 calories per serving, and you are getting cruciferous vegetables (cabbage) which if you eat daily will greatly reduce your chances of getting cancer.

I recommend my healthy sugar-free and oil-free vegan Creamy Coleslaw Vinaigrette dressing for this coleslaw. This dressing turns a salad into a sweet tasting but healthy treat!

Ingredients

4cupsred applesred, shredded

4cupschinese cabbageraw, shredded. Click link to view a picture of Chinese Cabbage. You can use regular green or red cabbage too. I used Chinese Cabbage because it is a bit softer to chew, and easier for me to digest raw.

I choose ingredients that are proven to prevent and reverse disease, based on scientific studies, such as those reviewed on nutritionfacts.org and findings published by whole-foods plant-based (WFPB) experts featured in the Forks Over Knives (FOK) and What the Health documentaries FOK trailer.

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Creamy Coleslaw Vinaigrette Dressing

Course:
Salad, Sauce

Cuisine:
Dresssing

Prep Time:5minutes

Cook Time:5minutes

Total Time:10minutes

Servings:8servings

Calories:84kcal

Author:Jeanette Whitten

A sweet and tangy egg-free, dairy-free, dressing made with tofu, rice vinegar, lemon, dates and pecans. Plant-based oil-free dressing that complements coleslaw and keeps you from getting hungry. Contains healthy fats from nuts rather than unhealthy fats from processed oils.

Ingredients

1/2cuppecansoptionally toasted - Toasting nuts like pecans results in a more intense flavor.

Instructions

How to Toast Pecans - 3 Methods Broil, Bake, or Skillet

You don't have to toast the pecans, but if you do, you are going to get a more intense and rich flavoured dressing. I recommend toasting, and it is really easier than you might think. Often I have the oven going anyways, and I just spread nuts on the sheet beside whatever else I am baking for a few minutes and then take them out again.

Broil:Spread pecans in a single layer on a baking sheet. Place in oven under Broil in oven on the "broil" setting for 2 - 4 minutes to toast. Bake: Preheat oven to 350. Place in oven for 10 - 12 minutes. Skillet:Heat a pan to medium on the stovetop, add pecans. Stir for 3 - 5 minutes with a spoon continuously so they will cook evenly and not burn.

Regardless of method, remove when they begin to smell toasty and turn dark. Do not burn.

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People think you need to coat oven fries in oil, but they don’t know… try this recipe and you will learn better. Moisture leaves the sweet potatoes as they bake, and activates the seasonings. Your fries will be crispy, oil-free, and full of flavour.

Nutrition Facts

*Sweet* Sweet Potato Fries The Whole-Foods Plant-Based Way

Amount Per Serving (1 / 5th of recipe)

Calories 89

% Daily Value*

Sodium 57mg2%

Potassium 350mg10%

Total Carbohydrates 20g7%

Dietary Fiber 3g12%

Sugars 4g

Protein 1g2%

Vitamin A295.1%

Vitamin C3%

Calcium3.1%

Iron3.5%

* Percent Daily Values are based on a 2000 calorie diet.

I recommend Epicure seasoning mixes, I used this Cajun spice to make mine tonight. It was spicy! Epicure seasonings are amazing high quality spices, with high nutritional value, and no artificial ingredients like MSG or gluten fillers.

My kids had no seasonings, they dipped their fries in ketchup. You can also use whatever spice blends you have around the house, like chili powder, or salt and pepper and garlic powder.

Back to oil – One gram of oil is 9 calories… empty, empty, harmful calories. 13.6 grams of oil (a tablespoon) is 120 calories. One serving of these sweet potatoes without oil is only 89 calories! When you add oil, you are adding calories that are nutrition poor. You do not need processed oil to live. We have been cooking oil-free since 2013. If you think you need it…. what is something bad that happens to people who don’t eat oil?

Sweet potatoes have many health benefits, they are a super-food.

Like what benefits? Well, much of the following information was conveniently provided on a paper that came with my bag of 6 sweet potatoes – let’s learn together, ok?

High in Fiber

Sweet potatoes are a good source of dietary fiber, which lowers your risk for constipation, diverticulitis, colon and rectal cancer, heart disease, type two diabetes and obesity.

The fibre in sweet potatoes provides a feeling of fulness and satisfaction, which makes you eat less!

High in Antioxidants

Antioxidants play a role in the prevention of heart disease and cancer, and sweet potatoes supply plenty of the antioxidants vitamin E, and beta-carotene.

Antioxidants are essential for good brain functioning and delay the effects of ageing on the brain. Vitamin E is found mainly in high fat foods such as oils, nuts, and avocados.

Only sweet potatoes provide vitamin E without fat and calories.

Vitamin A

One serving of this recipe is 285% of the vitamin A required for a person following a 2000 calorie diet. BAM!

If you are short like me that is like 400% vitamin A… I don’t count calories, but I know from before I went vegan (when I stressed about calories ALL THE TIME) that I need about 1100 – 1200 calories a day to maintain my 5’2″ frame. Now that I eat whole-foods plant-based I don’t need to stress…. if I notice I’m getting some extra flab, I eat more greens and it goes away. Serious.

Low Glycemic Index

A low glycemic index is desirable and is characterized by slow absorption, a modest rise in blood glucose, and smooth return to normal. This is especially important for people with diabetes, whose good health is dependent upon stable blood glucose levels.

Diabetics and others wanting to avoid glucose highs and lows can turn to sweet potatoes, which have a low glycemic index.

Excellent Source of Potassium

Potassium plays a major role in maintaining fluid and electrolyte balance and cell integrity. Fresh fruits and vegetables are the best sources of potassium, and sweet potatoes are among the top three richest sources. Naturally low in calories and high in nutritional value.

Ways to Include Sweet Potato Fries in Your Diet

Some ideas for using these nummy, nummy fries that you can consider while they are baking, or while you are peeling and chopping them.

Instructions

Cut in half or quarters, place on the round side, slice down 2-3 times to make 1 inch lengths. Set in a pile on the flat side, cut into sticks.

Spread mostly in a single layer, some overlap is fine. No-oil required. Really jam the sticks together, they will shrink quite a bit. Pack as many on the sheet as you can, because I think you are going to eat these up really quick-like and be sad if you don't have enough. In fact, I wish I had put a lot more on my sheet here. 🙁

Sprinkle with seasonings like seasoned salt, chili powder, or cajun seasoning from Epicure. If you have a convection oven, then fire up two sheets and cook those babies at the same time.

Bake for 30 - 40 minutes. Remove if fries start to burn.

Serve! In this case we had them with beet greens (with fresh squeezed lemon) and vegan chicken fingers. It was honestly a great combo. Spicy cajun fries, salty lemon beet greens (they are naturally salty), sweet ketchup veggie fingers - it was all really good, and pretty good for us too, right?

Recipe Notes

Serving suggestions:

With Ketchup mixed with cajun seasoning, or cranberry sauce, or lemon juice.

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Lentils and Quinoa in Only 20 Minutes

Cook dry sprouted lentils and dry quinoa together, in the same pot, they take the same amount of time – and in 15 – 20 minutes you’ll have a pilaf of lentils and quinoa that is fluffy and ready for a vegetable and a sauce.

You can dress the quinoa and lentils up in so many ways.

Boil, Steam or Microwave Brussel Sprouts

Cook a huge batch of brussels sprouts for this, they go perfectly.

Add Orange Thyme Cranberry Tahini Dressing

The lentils and quinoa are going to be pretty boring on their own, but look through the sauces/dressings on this site and pick one and it becomes a different dish each time.

My husband and I aim to eat at least 1/2 - 1 cup of beans/legumes a day each and between 1/4 cup and 1/2 cup for each of our kids. This recipe will produce more lentils than quinoa so that your meal can be bean strong.

Beans are an excellent carb - because they contain both carbs and protein and so many important nutrients. Feel confident eating beans - they are going to make you so strong and give you energy!

Steamer

Instructions

Heat water in a medium sized pot, on high.

Add quinoa and sprouted lentils, stir. Usually the water doesn't need to be boiling, check your instructions. Follow package directions about rinsing, some brands require rinsing to remove bitterness or dirt or pesticides. I often forget, hoping a reminder here helps you remember.

Here are the brands I used - both were available at Costco, other brands will work, check that the cooking time on the lentils is similar to the quinoa - about 15 minutes. It seems that sprouted lentils usually cook faster than non-sprouted lentils.

My sprouted lentils say simmer for 8 minutes then let sit for 4 minutes. My quinoa says simmer for 15 minutes. I like lentils soft rather than chewy so I am happy to cook the lentils a little longer.

Once boiling, stir, reduce heat to low, cover and simmer for 15 minutes or according to package directions. If your lentils are going to take longer, then start them first and add the quinoa when there is 15 minutes cooking time left.

Meanwhile, steam brussels sprouts in a steamer pot on the stove (makes them so juicy and tender, mmmm my favourite way) or in a microwave steamer like this large Epicure silicone steamer. You could also boil them in water, which is what I did this time. Any of these methods takes about 15 minutes.

Now prepare the sauce - the fat-free no-oil Orange Thyme Dressing for example. It's going to take you 10 minutes.

Once the pilaf is done, stir it to combine, it should be fluffy with no moisture. If there is water left, keep it on low for 5 minutes at a time until it is dried out, and reduce the water amount in the future. The lentils spread around the edge with the quinoa in the centre during cooking.

The pilaf should look like this once done.

Serve the pilaf, with brussels sprouts and a generous portion of sauce.

Recipe Notes

Enjoy!!

Sometimes my pilaf takes longer to cook - closer to 25 minutes, even though the bags said 15. I probably use a slightly different temperature, or measuring cups. I just keep cooking it until it is dry, and it always comes out fine.

Nutrition Facts

Brussels Sprouts, Quinoa, and Lentil Pilaf

Amount Per Serving (1 / 8th of recipe)

Calories 243Calories from Fat 9

% Daily Value*

Total Fat 1g2%

Sodium 33mg1%

Potassium 805mg23%

Total Carbohydrates 43g14%

Dietary Fiber 15g60%

Sugars 2g

Protein 15g30%

Vitamin A13.6%

Vitamin C92.6%

Calcium7.2%

Iron27.3%

* Percent Daily Values are based on a 2000 calorie diet.

What's Special About VeganEnvy Recipes?

VeganEnvy recipes are easy, low-fat, whole-foods, plant-based and nutrition rich. Real food my family eats, and techniques we use to cook.

I choose ingredients that are proven to prevent and reverse disease, based on scientific studies, such as those reviewed on nutritionfacts.org and findings published by whole-foods plant-based (WFPB) experts featured in the Forks Over Knives (FOK) and What the Health documentaries FOK trailer.

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Healthy Vegan Pear Fruit Crumble – No-Oil, Fat-Free

Our family loves fruit crisps and fruit crumbles, they are naturally vegan, and easy to make oil-free. Here, I used almond flour and ground cashew nuts in the crumble topping. It tastes decadent. Lemon juice is a perfect binder, it makes the topping clump together and become crumbly, crispy, and tasty fruit topping.

Whole-Foods Plant-Based Fruit Crumble/Crisp Topping

You can use this wfpb topping for apple crisp, berry crisp, or other fruits too. I just made a crabapple crumble with it, I swapped apple pie spice for the ginger. Tastes great.

In this recipe, I added ginger – it is lovely with pears, and did you know studies found ginger is a very effective pain-killer? Especially for migraine headaches and menstrual cramps. A teaspoon a day of ginger powder does the trick, takes the pain away plus tastes great added to tea.

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Ginger Pear Crisp

Course:
Dessert, Snack

Cuisine:
Western, Whole Foods

Prep Time:15minutes

Cook Time:40minutes

Total Time:55minutes

Servings:10servings

Calories:300kcal

Author:Jeanette Whitten

This whole-foods plant-based oil-free pear crisp recipe is incredibly simple to make, and very tasty. The crumble remains crisp, not soggy, it is pleasurable to eat slightly crunchy topping with the soft pears.

Different varieties of pears have different flavors and textures, each could lead to an entirely different finished pear crumble. For this recipe, I used Packham Pears from Australia. They are green and hard, and don't seem to ripen much, so I thought they would be great for baking.

Pears are naturally sweet and transform into a decadent and delicious dessert without much added sugar.

Ingredients

For the Filling:

7pearsGreen Packham or other firm variety, peeled and chopped into 1-inch chunks or thin slices.

Instructions

Prepare the Fruit Filling

Peel and chop pears into evenly sized cubes, or thin slices. I pushed a slicer through each pear to make 6 pieces, then cut each piece in half lengthwise.

Place pears into a 9x13 baking dish.

In a small bowl mix cornstarch, ground ginger, salt, and coconut sugar until well combined and lump free. Sprinkle evenly over the pears.

Prepare the Crumble Topping

In a food processor, on high speed, blend oats, coconut sugar, almond flour, cashews, ground ginger, cinnamon and salt. Once the cashews are finely ground, while processing, slowly add the lemon juice to make the mixture crumbly. Do not over process, or the mixture will form into balls.

Spread oat topping crumble over the pears.

Bake for 30-40 minutes. The crisp is done when the fruit is bubbling and the topping is light brown in the center. You can opt to brown the top by broiling on low for 3 minutes, I didn't.

This oil-free dressing is sweet from the orange juice, apples and dried cranberries, rich and creamy from the sesame seed butter (tahini), and thickened with chia seeds. Use this fat-free healthy whole-foods plant-based vegan dressing with my Brussels Sprouts, Quinoa, and Lentil Pilaf or with any quinoa dish, or as a way to make Brussels sprouts taste awesome.

It’s got vitamin C that will help you absorb more iron.

The green onions and the thyme add some spice and sophistication. Some people find quinoa bitter, same with Brussels Sprouts, this dressing counters the bitterness, and provides a savoury sweetness instead.

I had some leftovers of this plant-based orange thyme dressing yesterday on spinach, wow, it was delicious. I need to finish this blog post to get it out there to folks like you who could benefit from a fresh, gorgeous healthy vegan salad dressing.

If you have a sweet tooth (like me) you will probably like this super tasty dressing/sauce, I’m sad it’s all gone now. 🙁

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Oil-Free Vegan Pesto White Sauce for Linguine and Asparagus

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For example, if you would like to have a milk-free sauce for your pasta, or maybe you are trying to lose weight and avoid fat – here is a vegan, creamy fat-free white sauce recipe to add to your bag of tricks.

It has pesto ingredients like basil, garlic, and lemon, but is no-oil, with healthy walnuts instead. Did you know walnuts slowed the growth of cancer tumours in studies? White kidney beans make it thick, you don’t need any flour – so it is gluten-free.

Forget about taking time stirring on the stove, this sauce is easier than that, blend the ingredients, and DONE.

This vegan white sauce recipe is better than alfredo sauce, I think you will find it very delicious and satisfying.

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